Weight Loss Tips, Programs & More

#1 Keep Moving

Physical activity helps to prevent heart disease, diabetes, and other illnesses. Find ways to pack more movement into your daily life. Don’t glue yourself to your office seat. Use your break times to get up and move. Take the stairs, walk to lunch, and park your car farther away. Better yet, when possible, ditch the car and ride a bicycle. Keep your heart rate up around the house with indoor and outdoor chores. Cut back TV time to do something more active. During your must-see shows spin, stretch, or do dumbbell curls. Make some changes to your social time, too. Rather than a restaurant or bar, meet up with family and friends at a swimming pool, gym, park, or dance club.


#2 Drink Plenty of Water

Stay hydrated. Try to drink at less 8 eight ounce glasses of water each day. Drink more water in between meals to help control your appetite. Try drinking a big glass of water before eating a meal or snack. You may find that you feel fuller more quickly causing you to eat less. Cut out calories by substituting water for high caloric beverages like sodas and juices. If only drinking water with meals becomes too boring, add a squeeze of citrus fruit or a splash of juice. When you exercise, be sure to drink water before and after activity. Have water handy throughout the day. Carry a water bottle with you to work, the gym, and in the car.

The Points

For more than 40 years, millions of people, of all ages and weight goals, have followed Weight Watchers. The popular weight loss program promotes a healthy, balanced diet without food restrictions. The eat-what-you-like plan uses a point system to track foods. Determined by calorie count, as well as fat and fiber content, every food is assigned a number. Tracking points encourages users to make better food choices and learn portion control. Extra points are earned with physical activity. Unlike other weight loss programs, Weight Watchers includes weekly meetings and check-ins. At the initial Weight Watchers meeting, dieters will learn their daily targets. Points are determined by weight, height, age, and activity level. Participants also receive tools to help track their points like food journals and guidebooks with popular grocery store and restaurant food point values.  Typically, followers tend to lose between a half pound and 2 pounds per week until they meet their goals and establish long-term lifestyle changes.

The Pros

Flexibility: There are no forbidden foods.  Simply eat what you want but stay within your points. The plan allows for occasional indulgences and fits easily into most lifestyles. For example, you will not need to prepare separate meals for your family.

Food Knowledge: The plan teaches you about foods and how to make the most of your points. You’ll learn which foods will make you fuller for longer. In grocery stores, you’ll find that some frozen food brands like Lean Cuisine and Smart Ones now include Weight Watchers point values ...